Yes, going on your phone before bed can affect your sleep. The blue light emitted by electronic devices such as phones, tablets, and laptops can interfere with your body's natural sleep-wake cycle. This blue light can suppress the production of melatonin, a hormone that helps regulate sleep, making it harder for you to fall asleep and stay asleep.
In addition, using your phone or other electronic devices before bed can be mentally stimulating, making it difficult for your brain to wind down and relax. Activities like checking social media, reading emails, or watching videos can be engaging and keep your mind active, making it harder to fall asleep.
Moreover, the content of what you're looking at on your phone can also affect your sleep. Scrolling through social media or reading news stories that are emotionally upsetting or stress-inducing can trigger anxiety or negative emotions, which can interfere with your ability to relax and sleep.
To help improve your sleep quality, it's a good idea to establish a bedtime routine that involves disconnecting from electronic devices at least 30 minutes before sleep. This can include reading a book, taking a bath, practicing relaxation techniques like meditation or deep breathing, or engaging in other activities that help you wind down and relax. Additionally, it's important to create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.